Crushed Chickpea Hummus Mediterranean Salad Recipe
Loaded Mediterranean Salad With Cauliflower Tabbouleh
Nutrition Highlights(per serving)
|Amount per serving|
|% Daily Value*|
|Saturated Fat 6g||30%|
|Dietary Fiber 10g||36%|
|Total Sugars 11g|
|Includes 0g Added Sugars||0%|
|Vitamin D 0mcg||0%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.|
Prep25 min, Cook10 min
Tabbouleh is a traditional Mediterranean grain salad that’s typically made with bulgur, tomatoes, onion, and parsley, among a few other ingredients. This version is lightened up with riced cauliflower, which provides a similar consistency to bulgur but offers a lower carb and calorie count. The tabbouleh can also be eaten by itself, in a wrap, or as a dip with pita chips.
The Mediterranean diet emphasizes whole grains, vegetables, and healthy fats, which have been shown to help optimize cholesterol levels in the blood. This recipe incorporates those components with whole wheat couscous, olive oil, walnuts, and several servings of vegetables. The moderate portion feta cheese adds rich flavor and classic Mediterranean taste.
- 1/2 cup whole wheat couscous (dry)
- 1 1/3 cup riced cauliflower
- 1 cup cherry tomatoes
- ½ cup white onion
- 1 cup fresh parsley
- ½ cup scallions
- 15 mint leaves
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Arugula, or other small leafy green of your choice
- 4 ounces feta cheese (1 cup)
- 1 can low sodium chickpeas
- 1 cup cucumber (half of a large cucumber)
- 2 ounces shelled walnuts (1/2 cup)
- 4 tablespoons balsamic vinegar
1. Start by making the tabbouleh (steps 1-3). Cook couscous according to package directions, omitting any butter/oil/salt.
2. While couscous is cooking, chop your vegetables and herbs. Quarter the cherry tomatoes. Chop the onion into fine pieces.
3. Mix couscous, riced cauliflower, tomatoes, onion, parsley, scallions, and mint in a large bowl. Add olive oil and lemon juice. Season with salt and pepper.
4. Fill a large salad bowl with arugula, then cucumbers and tabbouleh. Sprinkle feta cheese and walnuts over the top. Drizzle with balsamic vinegar.
Ingredient Variations and Substitutions
Cauliflower florets can be riced at home. Just place the cauliflower florets into a food processor and pulse until completely broken down.
Feta cheese can be omitted to make this meal vegan.
Couscous can be replaced with quinoa to make it gluten-free.
Cooking and Servings Tips
Tabbouleh can also be made the day before and stored in the fridge. Flavors will meld together nicely overnight.
If you bought your couscous in bulk, without specified directions, bring ½ cup water to a boil. Once boiling, add the couscous, stir, and then turn off the heat. Cover and let couscous absorb the water for 5 minutes.
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